How to maintain run base/ post marathon recovery

Triathlon Forum
1

Thanks ahead of time for the help.

I ran Big Sur Intl. Marathon this past weekend and the next event on my schedule is a 1/2 IM in August. Last year I did Flying Pig around this time, took about a week off all running and went into training for a 1/2. So, it’s a pretty similar schedule this year. Last year, however, I never felt like I got into the groove after the marathon and none of my races last year felt great, as if I never got my legs back after the marathon, which was my first, if it matters.

I’m looking for a little advice on how to keep this run base without burning out before the 1/2. For background, I’m a M/BOP racer and I don’t train all that much compared to what I see on this forum. Training for the 1/2 IM I generally ride 3x week with 70 miles being the top and run 3x week with 100 min the most and try to swim 2-3 x week. Running has been my downfall in the 1/2 IM distance, but I seem to run OK at Oly distance. Obviously (or maybe I’m wrong) running endurance seem to be the problem. Which is why I need the help on maintaining what I’ve got now while avoiding that burned out feeling from last year.

Oh, I would highly recommend Big Sur. Beautiful course, well put on, very difficult!!

Thanks, again.

Joe

2

Post-marathon run training should be determined based off how well the race went and how trashed your legs are right now. If the race went well and you ran from beginning to end, then your legs should be pretty hammered.

On the other hand, if the race didn’t go well, i.e. you had to walk a lot, or if you had a lot of miles going in, then you may recover pretty quickly. I ran the L.A. marathon March 6th but it went very poorly, for me, and so though my time was not what I wanted, I recovered quickly. I focused on the bike for the month of March and worked my way back into run miles slowly. My last two weeks of racing have been some of my best ever.

If you are not racing until August then I would swim and ride during May with a slow buildup of run miles leading into June. You won’t lose any fitness and you will allow your body to recover from the pounding of 26 miles.

Chad